The other day, I shared a short relaxation session with my colleagues where the main focus was to use the breath. I know that for many, the idea of sitting ‘just’ breathing sounds intimidating and maybe even boring, so I divided the session into three parts. One where we would connect the breath with soft movements (achievable for all kinds of bodies), another with a simple breathing exercise, and the last one with a body scan. The whole session lasted for approximately twenty minutes.
After the session, one of my colleagues told me it was very nice to ‘check in’ with herself. She said that while she was sitting there, she noticed how she was feeling and realized she hadn’t take the time to notice before. This reminded me of something I have been reflecting a lot about lately. It seems to me that most of us rarely take the time to slow down and just be, to check in with ourselves.
It is, of course, understandable that we all have different ways to cultivate our well-being, some choose to go for a run, others to watch a TV show, and although this does allow us to disconnect from everyday tasks, it is not necessarily bring long-lasting well being for our body and mind. During the years I have been practicing Yoga, I have come to the conclusion that there is a difference between sense indulging and self-care. I don’t necessarily think that indulging is wrong, it is nice to sometimes give in to a guilty pleasure, and as mentioned above, it can be part of our toolkit to disconnect from everyday life, but the thing is, I don’t think only indulging is going to bring real peace of mind because the satisfying feeling only lasts for a short period of time. In addition, we might seek activities that stimulate our mind and body like food, alcohol, and even entertainment, which feel good at the moment but do not allow for our nervous system to reset and restore.
I believe self-care requires more work, but less fuss. Self-care might bring some immediate comfort, and at times it can also bring some discomfort. In the long run, however, it brings peace of mind.
I might be biased by my enthusiasm towards the practice of Yoga meditation, but in my view, the only way we can really relax and take care of our well-being is by bringing silence to our body and mind on a regular basis. The challenge is, however, to have the patience to bear the noise our mind makes when we turn off the external noise. This is where the work starts because we need to learn to be with the noise of our mind as if it was background music. It is there, we notice it, but we choose not to do anything about it at that moment. We do not judge, we do not try to change it.
These moments of external silence but internal noise can be precious because like my colleague put it, it is then we have the opportunity to ‘check in’ with ourselves. We create the space to feel and think, we allow our mind to express itself. Sometimes, that is all we need. To give ourselves some ‘self-attention’, sometimes, we need further reflection on what is going on and what we need to do about it.
Making room for moments of silence and softness in our life not only helps us deal with our thoughts better, it also has an effect on our nervous system which in turn influences our state of mind. In addition, when we learn to quiet the mind on a regular basis, we are able to benefit from this practice in moments of intense distress.
To begin with, I recommend a combination of techniques like soft movement with breath for the busy mind. Practices like soft yoga asana, Tai Chi or even Qi Gong, going for a walk but with the awareness of being with yourself, with your breath, and trying to leave other distractions aside. Simple breathing exercises can also be very useful. Some help calm down the body and the mind, others are energizing. Yoga Nidra, is als a very good way to relax, and the fact that you need to focus on different body parts keeps your mind busy. If your mind is very very busy, I recommend writing. Sit in a quiet place for five to ten minutes and let words flow. No structure, no purpose, just write. Avoid reading what you write. Just leave it. This is a very nice way to ’empty’ the mind. Once you have practiced this for a while, you can start journaling. There are different ways to do it. I often like to sit down and write my reflections of the day, often, a specific aspect of it takes more place, and I discover quite a lot about myself and my interactions with the world. I often realize that something that seemed overwhelming when traped in my mind, wasn’t that bad when put into words in my notebook.
Whatever works for you, try to create at least one moment of quiet calmness in your everyday routine. With practice, you will notice the difference it makes in you. You might notice that the urge to indulge will reduce as you create more space for what I like to call ‘real’ self-care.